Magnesium enters the body in whole foods but leaves during processing. Refining grains strips away the bran and germ where magnesium accumulates. Soaking nuts and seeds can reduce phytic acid, which binds magnesium and limits absorption. Fortification adds it back, so processed foods sometimes contain more than their whole-food origins.
Green vegetables, nuts, seeds and whole grains hold the highest magnesium content. What this ranking shows you is concentration per 100 g, not how much your body actually absorbs. Phytates and other compounds in plant foods can reduce bioavailability, though cooking and soaking help.
FDA daily value: 420 mg
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Showing 4751–4800 of 5,346 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 4751 | Fruit cocktail (peach, pear, apricot, pineapple, cherry, grape), canned, water pack, solids and liquid | Fruits and fruit juices | 7.00 mg | 2% |
| 4752 | Fruit cocktail (peach, pear, apricot, pineapple, cherry, grape), canned, juice pack, solids and liquid | Fruits and fruit juices | 7.00 mg | 2% |
| 4753 | Guava sauce, cooked | Fruits and fruit juices | 7.00 mg | 2% |
| 4754 | Lime juice, canned or bottled | Fruits and fruit juices | 7.00 mg | 2% |
| 4755 | Peach, canned halves or slices, juice pack, solids and liquid | Fruits and fruit juices | 7.00 mg | 2% |
| 4756 | Peach, spiced, canned whole, heavy syrup pack, solids and liquid | Fruits and fruit juices | 7.00 mg | 2% |
| 4757 | Pear, canned halves, juice pack, solids and liquid | Fruits and fruit juices | 7.00 mg | 2% |
| 4758 | Strawberry, frozen, sweetened, sliced | Fruits and fruit juices | 7.00 mg | 2% |
| 4759 | Grape, red or green (European type, such as Thompson seedless), adherent skin, raw | Fruits and fruit juices | 7.00 mg | 2% |
| 4760 | Pear, raw, with skin | Fruits and fruit juices | 7.00 mg | 2% |
| 4761 | Plum, raw | Fruits and fruit juices | 7.00 mg | 2% |
| 4762 | Pork, ears, frozen, raw | Pork Products | 7.00 mg | 2% |
| 4763 | Pork, ears, frozen, simmered | Pork Products | 7.00 mg | 2% |
| 4764 | Pork, cured, salt pork, raw | Pork Products | 7.00 mg | 2% |
| 4765 | Pork, tail, simmered | Pork Products | 7.00 mg | 2% |
| 4766 | Mustard spinach (tendergreen), boiled, drained | Vegetables and Vegetable Products | 7.00 mg | 2% |
| 4767 | Onion, frozen, chopped, unprepared | Vegetables and Vegetable Products | 7.00 mg | 2% |
| 4768 | Pickles, cucumber, sweet | Vegetables and Vegetable Products | 7.00 mg | 2% |
| 4769 | Pickle relish, hamburger | Vegetables and Vegetable Products | 7.00 mg | 2% |
| 4770 | Lettuce, iceberg | Vegetables and Vegetable Products | 7.00 mg | 2% |
| 4771 | Pepper, sweet, green, frozen, chopped, boiled, drained | Vegetables and Vegetable Products | 7.00 mg | 2% |
| 4772 | Pickles, cucumber, dill (includes Kosher and Polish) | Vegetables and Vegetable Products | 7.00 mg | 2% |
| 4773 | Pickles, cucumber, dill, low sodium | Vegetables and Vegetable Products | 7.00 mg | 2% |
| 4774 | Lemonade, white, frozen concentrate | Beverages | 7.00 mg | 2% |
| 4775 | Lemonade, pink, frozen concentrate | Beverages | 7.00 mg | 2% |
| 4776 | Malt beverage, includes non-alcoholic beer (<0.5% alcohol by volume) | Beverages | 7.00 mg | 2% |
| 4777 | Lamb, Canadian, fat, raw | Lamb, Veal and Game | 7.00 mg | 2% |
| 4778 | Lamb, Canadian, fat, cooked | Lamb, Veal and Game | 7.00 mg | 2% |
| 4779 | Cookie, fortune | Baked Products | 7.00 mg | 2% |
| 4780 | Cookie, sugar, refrigerated dough | Baked Products | 7.00 mg | 2% |
| 4781 | Pie, apple, commercial, 2 crust | Baked Products | 7.00 mg | 2% |
| 4782 | Pie, apple, homemade, 2 crust | Baked Products | 7.00 mg | 2% |
| 4783 | Candies, bars, Bit-O-Honey candy chews | Sweets | 7.00 mg | 2% |
| 4784 | Sweets, pie fillings, canned, cherry | Sweets | 7.00 mg | 2% |
| 4785 | Sweets, topping (spread), butterscotch or caramel | Sweets | 7.00 mg | 2% |
| 4786 | Soup, stock, fish, homemade | Soups, Sauces and Gravies | 7.00 mg | 2% |
| 4787 | Mushroom, straw, canned, drained solids | Vegetables and Vegetable Products | 7.00 mg | 2% |
| 4788 | Rambutan, canned, syrup pack | Fruits and fruit juices | 7.00 mg | 2% |
| 4789 | Soup, cream, potato, canned, condensed, 2% M.F. milk added | Soups, Sauces and Gravies | 7.00 mg | 2% |
| 4790 | Soup, stock, beef, homemade | Soups, Sauces and Gravies | 7.00 mg | 2% |
| 4791 | Soup, cream, mushroom, canned, condensed, reduced sodium | Soups, Sauces and Gravies | 7.00 mg | 2% |
| 4792 | Soup, tomato, low sodium, water added | Soups, Sauces and Gravies | 7.00 mg | 2% |
| 4793 | Apricot, canned, heavy syrup, drained | Fruits and fruit juices | 7.00 mg | 2% |
| 4794 | Dessert topping (non dairy), frozen, low fat | Dairy and Egg Products | 7.00 mg | 2% |
| 4795 | Salad dressing, green goddess, regular | Fats and Oils | 7.00 mg | 2% |
| 4796 | Salad dressing, blue or roquefort cheese, low calorie | Fats and Oils | 7.00 mg | 2% |
| 4797 | Dessert, pudding, vanilla, ready-to-eat, fat free | Sweets | 7.00 mg | 2% |
| 4798 | Game meat, native, walrus, flippers, mattak, aged | Lamb, Veal and Game | 7.00 mg | 2% |
| 4799 | Game meat, native, caribou (reindeer), fat, raw | Lamb, Veal and Game | 7.00 mg | 2% |
| 4800 | Agutuk, native, fish/berry with seal oil (Alaskan ice cream) | Finfish and Shellfish Products | 7.00 mg | 2% |
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